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mediterranean diet meal plan for summer at 2000 calories

TheMediterranean dietis seen as one of the healthiest ways to eat, with its emphasis on getting in plenty of fruits and vegetables, whole grains, legumes, lean protein and healthy fats (especially the healthy omega-3 fats you find in salmon, nuts and olive oil). Full of fresh, seasonal foods, this plan will help you create healthy and delicious meals all week long, while sticking to 2,000 calories a day. It’s an easy eating plan to follow, especially during the lush summer months when fruits and veggies are at their prime. To keep things cool in your kitchen during the hot summer months, we made sure to include several grill-friendly options along with simple no-cook recipes.

This plan has you covered with delicious time-savingmeal-prep lunch ideasyou can make ahead so they’re ready to go during the busy week. Planning ahead and being efficient with food prep can allow you to relax and be more mindful with your food choices-no need for expensive or not-so-healthy takeout when the prep is already done!

How to Meal Prep Your Week of Meals:

  1. Make theMeal-Prep Vegan Lettuce Wrapsto have for lunch on Days 2 through 5.

  2. To save time in the morning, prep theBlueberry-Banana Overnight Oatsto have as grab-and-go breakfasts on Days 1 and 6.

Looking for more?Don’t miss our30-Day Mediterranean Diet Meal Plan

Day 1

Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce

Looking for ways to stay cool in the hot summer months? To keep the stove turned off, try no-cook recipes like overnight oats, veggie-packed salads and theNo-Cook Tomato Saucein tonight’s dinner. The vitamin C content of raw vegetables is higher than in cooked. Eating foods like spinach, broccoli or bell peppers raw means you’ll get more of the health-boosting benefits vitamin C has to offer. Plus, these foods have a high water content, so they will help keep you hydrated in the warmer weather.

Breakfast (465 calories)

  • 1 servingBlueberry-Banana Overnight Oatstopped with 2 Tbsp. almonds, chopped

  • 1 hard-boiled egg

A.M. Snack (208 calories)

Lunch (462 calories)

P.M. Snack (185 calories)

Dinner (601 calories)

  • 1 servingSpaghetti & Chicken Meatballs with No-Cook Tomato Sauce

  • 2 cups mixed greens topped with 1 Tbsp.Parsley-Lemon Vinaigrette

Evening Snack (90 calories)

  • 1 servingStrawberry Nice Cream

Daily Totals: 2,019 calories, 86 g protein, 254 g carbohydrates, 47 g fiber, 82 g fat, 2,344 mg sodium

Day 2

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (414 calories)

  • 1 servingFig & Honey Yogurttopped with 1 Tbsp. chia seeds

  • 1 slice whole-wheat bread, toasted and topped with 2 tsp. olive oil and a pinch each of salt and pepper.

A.M. Snack (134 calories)

Caprese Snack

  • 1 oz. pearl mozzarella balls

  • 5 cherry tomatoes, halved

  • 1 Tbsp. chopped basil

Combine mozzarella, tomatoes and basil with 1 tsp. each olive oil and balsamic vinegar and salt and pepper to taste

Lunch (487 calories)

  • 1 servingMeal-Prep Vegan Lettuce Wraps

  • 1 medium orange

P.M. Snack (199 calories)

Dinner (565 calories)

  • 1 servingZucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

  • 2 cups mixed greens topped with 2 Tbsp.Parsley-Lemon Vinaigrette

Evening Snack (188 calories)

  • 2 cups air-popped popcorn tossed with 1 Tbsp. olive oil and 1 tsp. Italian seasoning

Daily Totals: 1,987 calories, 57 g protein, 206 g carbohydrates, 45 g fiber, 72 g fat, 2,281 mg sodium

Day 3

Summer Vegetable Sesame Noodles

A.M. Snack (220 calories)

Lunch (467 calories)

  • 1/2 cup blueberries

P.M. Snack (192 calories)

Dinner (624 calories)

  • 1 servingSummer Vegetable Sesame Noodlestopped with 3 Tbsp. crumbled feta cheese

  • 1 serving Spicy Grilled Shrimp & Nectarine Kabobs

Daily Totals: 2,008 calories, 82 g protein, 266 g carbohydrates, 46 g fiber, 78 g fat, 2,098 mg sodium

Day 4

Meal-Prep Vegan Moroccan Lettuce Wraps

Breakfast (327 calories)

  • 1 servingRicotta & Yogurt Parfaittopped with an extra 1/4 cup raspberries and 1 Tbsp. slivered almonds

A.M. Snack (214 calories)

  • 2 oz. pearl mozzarella balls

  • 8 cherry tomatoes, halved

P.M. Snack (169 calories)

Dinner (638 calories)

  • 1 servingGrilled Eggplant & Tomato Pasta

Evening Snack (185 calories)

Daily Totals: 2,020 calories, 76 g protein, 203 g carbohydrates, 52 g fiber, 108 g fat, 2,177 mg sodium

Day 5

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High-fiber foods, like fruits, vegetables and whole grains–which are key components of the Mediterranean diet–help to fill you up and keep you satisfied making it easy to maintain a healthy weight or lose weight. At the same time, fiber acts as food for the health-promoting bacteria in our gut. For these reasons, it’s important to work fiber into your day in several ways. The fiber in today’s meals and snacks comes mostly from the chia seeds, raspberries and the medley of beans in theMeal-Prep Vegan Lettuce Wraps. Use this meal plan as inspiration to get creative about adding fiber to your days.

A.M. Snack (221 calories)

Lunch (489 calories)

  • 1 cup raspberries

P.M. Snack (227 calories)

Dinner (592 calories)

Evening Snack (62 calories)

  • 2 cups air-popped popcorn

Meal Prep Tip:Make theBlueberry-Banana Overnight Oatstonight so your breakfast is ready to grab-and-go tomorrow morning.

Daily Totals: 2,005 calories, 86 g protein, 251 g carbohydrates, 56 g fiber, 81 g fat, 2,103 mg sodium

Day 6

Chipotle Skirt Steak Tacos with Smoky Tomatillo Salsa

Summer is a great time for dinner parties and get-togethers with friends over tasty eats. To prevent things from getting overwhelming, plan to stick to a menu that’s simple and easy to prep. A taco bar is a sure win-who doesn’t like tacos?! Not only does it create a colorful centerpiece for your gathering, but it can also be healthy when you set out lots of veggies for toppings. Plus, a taco bar allows guests to make their plate their way without extra work for the host. With a whole-grain tortilla and lean-protein filling, you can’t go wrong. Additionally, salsas and spreads with a citrus base (think: lime or lemon juice) store well in the refrigerator for delicious day-after leftovers.

Breakfast (388 calories)

A.M. Snack (301 calories)

P.M. Snack (224 calories)

Dinner (337 calories)

  • 1 servingChipotle Skirt Steak Tacos with Smoky Tomatillo Salsatopped with 1/4 avocado, diced

  • 1 cupFresh Sweet Corn Salad

  • 2 cups air-popped popcorn topped with 1 tsp. Italian seasoning

Daily Totals: 1,993 calories, 64 g protein, 253 g carbohydrates, 53 g fiber, 89 g fat, 1,379 mg sodium

Day 7

Roasted Bell Pepper Salad with Mozzarella & Basil

The colors of fruits and vegetables represent the phytochemicals they contain. Blue and purple vegetables contain anthocyanins, and red and orange vegetables contain carotenoids. These phytochemicals work as antioxidants in the body, helping to combat inflammation and protecting against chronic disease. To get the most phytochemical potential out of your foods, you want to be eating a wide variety of colorful fruits and veggies. The Mediterranean diet makes it easy to get your fill, with its emphasis on incorporating plenty of plant-based foods each day.

Breakfast (432 calories)

  • 1 banana

A.M. Snack (139 calories)

Lunch (427 calories)

P.M. Snack (266 calories)

Dinner (650 calories)

Daily Totals: 2,004 calories, 115 g protein, 232 g carbohydrates, 38 g fiber, 74 g fat, 1,607 mg sodium

WATCH:Why is the Mediterranean Diet So Healthy

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